Chiseled Comes To Outland

Chiseled Comes To Outland

I attempted to make a go at this octuplet thing. 7 workouts in a week and one second or third F event.  Unfortunately, my daughters baseball practice got in the way of both clyent dinner and f3 dad’s.  Alas, I will have to settle for the septuplet instead.  6 workouts and q source.  

Why do I tell you all this? Because I was completely exhausted and knew that touring all that Outland had to offer would not end well for me.   So instead, I decided to bring Chiseled (gear workout) to Outland.  

Brutus and I arrived early to unload equipment.  At 6:50 it was just us; concerning, but perhaps a ton of last minute guys will come streaming in.  6:56 – Chastain arrives.  6:58 Smokey.  

DiCCS given (Disclaimer, Cell Phone, CPR, Safety.  Playlist going (late 90’s and early 2000’s hip hop).  Chastain looks at me and taps his watch.  Yes I know it’s 7:00, I was just hoping we would have a last minute guy come in on two wheels….nope….ok, let’s go.  

WARM UP

Lap around the parking to to below the buses.  Circle up (Square up as Chastain called it) for 15 ssh, 20 mountain climbers, and 13 Peter Parker’s.  Why 13?  Easy, I was breathing hard and tired of counting. The beauty of leading, I can stop when I’m tired.

THE THANG

Crawl bear (backwards bear crawl) up the hill stopping at every bus line to do 5 dry docks.  I originally called out a Posse special- go until either the 12 gets 12 or the 6 gets 8.  I then realized half way in that 8 is a long way and 12 is almost impossible.  When I (the six) was at 6, I decided to call one more.  Everyone was breathing hard and cussing me so I know it was a well placed audible.   10 sec count then into bear crawl down hill with pulse merkins (1.5 merkins – down, half way up, down, all the way up) at each bus line starting at 1 and increasing by one each line.  Side note: bus parking lines are further apart than car parking lines.  That would have been good to know before those two exercises.   We were going to go 8 lines, but Chastain was complaining so much that I cut it to 7 lines.  Truth be told, we were all spent.  

Over to the side of the parking lot for a quick game of four quarters beat the q.  Run the width of parking lot and back.  For every pax the q beats, it’s five burpees.  Either the group really wanted to avoid burpees, or I am really slow (probably the latter) as we did no burpees (even after repeated attempts by me to gain an advantage to force burpees on the group).  Good push. 

Quick mosey to side of school with the brick benches for the weights portion of the workout.  We would start with legs. 

LEGS:

Three stations and a runner for timer.  Up and overs the brick bench, Turkish get ups with 20 pound medicine ball toss at top, and foot release squats.  Two rounds and then finished with 10 one legged step ups per leg, 10 one legged lunge (foot on bench), and 30 foot release squats.  

Hot Lap – kind of, legs were spent

Biceps – four stations.  40’s (timer) using 27 lb bar (10 full curls, 10 bottom half curls, 10 top half curls, 10 full curls).  30 lb dumbell curl, 22 lb bar reverse curl.  35 lb keddle bell curl.  It wasn’t until I went third on the 40’s that I realized 40 was too much.  Too late to change.   Ended biceps with 10 reps at each station

Hot lap. Smokey remarked that he felt like his arms were pulling him forward.

TRICEPS

Four stations – skull crusher 27 lb bar, overhead tricep extension w 35 lb keddle bell, bent over extension with 12 lb dumbells, and 25 dips (timer).  Two rounds.  Finished with 20 dips together.

Hot Lap

SHOULDERS

Four stations – 20 medicine ball squat/wall throw (timer), 30 lb upright row, 25 lb military press, 35 lb keddle bell press.  Ended with 10 at each station to close out shoulders. 

Hot lap

BACK

Four stations of heavy weight (35, 30, 30, and 25 lbs) for lawn mower pulls.  Forty reps right, forty reps left alternating weights every 10 reps.

ABS

15 Heels to heaven

25 lbc in Cadence

10 windshield wipers.  And then 10 more as Chastain didn’t want to be short changed.   Time.  

MOLESKIN

I am always appreciative when asked to lead a workout. Thank you for Chastain for asking me to come out to Outland to join.

I was a little bummed at the turnout, but I know F3 dads was going on this weekend as well as last minute vacations and sports starting to crank up. Outland is a great site if you haven’t visited it. Its actually four schools all grouped together on one campus. Get with Chastain if your interested in Q’ing.

I attempt to bring something new and fresh to every work out I do. I have to be honest though, I felt like I mailed this one in. I was tired after a long week. Stayed up late last night with a fantasy football draft, and decided I’d just introduce gear to eat up some time. It must have not been as bad as I thought as both Brutus and Chastain complemented the workout and suggested Outland incorporate more gear in the future (maybe once per month?). Not a bad idea. maybe help increase turnout as well.

Smokey pushed hard today (as always) and was in the lead on the first bear crawl exercises.

Brutus was a beast on the weights. His bicep vein after the curls could put an eye out. His correction on form a couple times to another pax almost brought a tear to my eye. Thanks for my fellow Briarcrestian for coming out to support my Q.

Chastain, the ever consummate leader, made sure I started on time and finished on time (I tried to cheat us out early a minute as I had to rush to get my daughter to baseball practice). You would think a HIM like that would remember to shut his car door the night before a massive storm comes through – Hey Oh! Sorry Chastain. I sounds as if your car is starting to smell worse than us after an F3 workout.

ANNOUNCEMENTS

F3 Waxhaw name change update and official launch. Sept 2 at Cuthbertson High School football field Parking lot. 7-8 is workout, 8-9 coffeteria.

Swimmers Prostate Cancer Run. Get with him to sign up. Speed for Need still looking for pushers.

Waxhaw clean up next Saturday after Commitment/Coffeteria.